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Total Body Strength and Flexibility

Goal: Strengthen various muscle groups while improving overall flexibility.

Daily Benefits: Strengthening exercises contribute to overall muscle health, aiding in daily tasks like lifting and moving objects. Flexibility exercises enhance joint health and prevent stiffness, making everyday movements more fluid and reducing the risk of injury.

Recommended Pre Workout: JYM Supplement Science Pre JYM

Strength Exercises:

Dumbbell Deadlifts:

  • Instructions: Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips to lower the dumbbells towards the ground, keeping your back straight. Return to standing, squeezing your glutes at the top.
  • Equipment: Dumbbells
  • Sets/Reps: 3 sets of 10 reps
  • Muscles Worked: Hamstrings, glutes, lower back

Overhead Dumbbell Press:

  • Instructions: Sit or stand holding dumbbells at shoulder height, palms facing forward. Press the weights overhead until your arms are straight, then lower back to shoulder height.
  • Equipment: Dumbbells
  • Sets/Reps: 3 sets of 10 reps
  • Muscles Worked: Shoulders, triceps

Flexibility Exercises:

Seated Forward Bend:

  • Instructions: Sit on the ground with your legs extended in front of you. Hinge at the hips to lean forward, reaching for your toes. Hold the stretch without rounding your back.
  • Equipment: None (bodyweight)
  • Duration: 3 sets of 30 seconds
  • Muscles Worked: Hamstrings, lower back

Cobra Pose:

  • Instructions: Lie on your stomach with hands under your shoulders. Gently press your upper body off the ground, extending your back. Keep your hips on the ground and gaze forward or slightly up.
  • Equipment: Yoga Mat
  • Duration: 3 sets of 30 seconds
  • Muscles Worked: Lower back, abdominals

Cool-Down:

  • Gentle full-body stretching to relax muscles
  • Muscles Worked: Full-body stretching aids in reducing muscle tension and improving flexibility

Recommended Post Workout: Post JYM Active Matrix

Previous Workouts: